11 thoughts on “Wednesday WOD, August 17, 2011

  • August 17, 2011 at 7:45 am

    So I show up at the 6am today. I don’t know how you people do it. It was freezing cold. F this. I am going back to the afternoon class. Though, the one benefit was seeing the form master himself, Fitness Lokey, school us all on technique. What a treat that was!

    8:38 with 185#

  • August 17, 2011 at 10:46 am

    crossfit seven wod:
    15:33 @ 352# deads

    annie pyramid:
    double unders-situps

  • August 17, 2011 at 11:16 am

    CROSSFIT IS CRAP!!!!! by Daniel McPherson

    “By now, everyone who follows the fitness industry has heard of CrossFit. Its popular, it has exciting workouts, and its very competitive. So competitive, in fact, that there are even CrossFit competitions held across the country where gurus subscribing to these workouts can lay out all their testosterone and go head-to-head in a ridiculous 3-day long battle. Whether you love it or hate it, CrossFit has reached a critical mass, and it won’t be going away anytime soon. The problem is I’m in the Hate It camp.

    Let me get the 1 thing I like about CrossFit out of the way: it has inspired many to take working out more seriously. And I know first hand how monotonous an exercise routine can get, and CrossFit has found a way to keep people excited about their workouts. Now that that’s out of the way, allow me to give my problems with this exercise…uh…company? Organization? Group? Whatever they call themselves, I have found 5 major problems with CrossFit that the general public has not seemed to recognize. Without further ado, here we go (in no particular order).

    1. CrossFit is not for athletes. All a CrossFit workout will do is make you better at a CrossFit workout. Take for example the power clean. This is a power movement, meaning it must be performed at high speeds, which is why (for the most part) no well-educated strength coach will have his athletes perform more than 6 reps per set on this lift. In CrossFit workouts, you may do as many as 25 reps per set on power clean. Yes, this will get you tired, and yes, this will get you in better aerobic shape–but is that the purpose of power clean? Absolutely not! Cleans build explosive power from the ground up which directly correlates to jumping ability and sprinting speed. In no way should cleans be used for aerobic improvement because the lower back will tire out, thus causing an injury. Additionally, to do 25 reps on a power clean means you will have virtually no weight on the bar. This is my first reason why CrossFit is crap.

    2. CrossFit teaches pull-ups wrong. Are you kidding me? The easiest lift known to man (in technique at least). All you have to do is pull yourself up. If you can’t, you have a spotter help you until you are strong enough to do them on your own. How could someone possibly screw that up? Well, CrossFit found a way by including the “kip” in many of their pull-up workouts. The kip has lifters swing forward and then use their momentum to pull themselves over the bar. Then they will quickly drop themselves, swing forward again, and repeat. Notice a pattern here? Momentum doesn’t build muscle, controlled movements do. In addition to using momentum, this quick-drop-from-the-top practice takes out the eccentric aspect of a muscle contraction (which is actually a stronger contraction than a concentric). This is actually the first thing I noticed about CrossFit and the second reason why I claim that CrossFit is indeed crap.

    3. CrossFit is not based on science, but randomly put together. I understand muscle confusion. I understand cross training. But I don’t understand what CrossFit is based on. I have read one workout that puts together 6 exercises. The participant chooses 2 of them to perform back to back. Then rests 4 HOURS, comes back and does another 2, rests 4 more hours, and completes the last 2. What in the world? I’m no genius, but I have been around many great strength coaches, college professors, physical therapists, and exercise physiologists. I’m quite certain you’ll never find support for this type of training in any published research. And yet, another reason why CrossFit is crap.

    4. CrossFit uses visually appealing lifts with physically sub par results. This statement is based off of only one picture on the CrossFit website, which shows a man deadlifting a telephone pole. While this looks cool, he picks the telephone pole up on one end rather than in the middle. This means that he is actually lifting about 1/3 of the telephone pole’s weight. Looks awesome. But its pointless. This also, is why Crossfit is crap.

    5. CrossFit sells a brand name rather than a genuine workout. On this statement, I am open to other opinions because I realize that its pretty hard to develop new lifts. With some exception, there is a lift for virtually every movement the body can do. If I were to take lifts such as power clean, deadlift, and pull-ups, randomly through sets and reps together and call it a Macssistance workout, what have I really done that someone else has not done before? This is precisely what CrossFit does. Rather than expand on the fitness industry, they take what has been done for years, slap a CrossFit label on it, and convince the public its the most intense way to train. Not all of this is their fault, as thousands of people have chosen to make CrossFit popular. However, when you are a leader in the field, it is your responsibility to pave the way for new ideas that are scientifcally founded and anatomically sound. CrossFit has failed to do so. So thanks for showing the world lifts we already knew. Once again, a reason why CrossFit is crap.

    I’ll admit that I’m a harsh critic. Most people in this field are. But I have a genuine problem with organizations and people who convince their public how great their product is by way of emotion, visual appeal, and celebrity endorsement, but without the support of research-based backing. Again, if you are no longer playing sports and you genuinely enjoy CrossFit, by all means keep doing it. It will burn calories and build some muscle, but it will not make you a better athlete.

    Overall, its crap.”

    This was posted on Macssistance.com (Daniel McPherson)

    I do not agree w McPherson but thought it would be interesting to post

  • August 17, 2011 at 12:09 pm

    Not sure if I agree with Daniel McPherson either. He’s allowed an opinion though so thanks for sharing the post.

  • August 17, 2011 at 12:39 pm

    Paukune dont ever post trash like that again!

  • August 17, 2011 at 12:44 pm

    I can offer one obvious reason that seems to escape this author of why CrossFit is not “crap” and that is RESULTS. It works and millions of people are on the bandwagon. Makes me think this guy went to maybe 2 or 3 saturday workouts and has not taken the time to learn what CrossFit is actually all about. Had I only been there twice I might have been just as skeptical. Then again, I am not a dick.

  • August 17, 2011 at 3:24 pm

    I tried not to weigh in here but I can’t help myself. I think this guy has a couple of valid points, but overall his delivery and conclusion is completely wrong. Responses to each of the 5…

    1 This actually is one of his good points. He said it wrong though, “crossfit is not for athletes” is wrong. What he should have said is, “crossfit does not make you an athlete, AND certain athletes in specific sports would not gain anything from general crossfit training, in fact they might lose something”. But like Bo said, you CAN’T argue with results for millions. However, if you happen to catch the “softball throw” at the games this year, you will not longer argue being a top crossfitter makes you a great athlete.

    2 This is a stupid point. More work in less time does make you more fit. But if he is arguing that strict pullups or weighted pulls will make you stronger then doing kipping…then….duh. Thanks captain obvious.

    3 I am not even sure what his point is here, but it sounds like he is against too many movements in 1 workout AND over-training. Both of those things are very true, but his argument just sounds like bitching.

    4 Dumb. Get over it dude, they are just cool pictures.

    5 If its that easy then why didn’t you think of it and then turn it into a billion dollar brand. Moron.

  • August 17, 2011 at 3:28 pm

    Wow, I’m still hurt and I can hear myself getting fatter. Active Spine Doc says I need a Backyatomy?

    Anyhow, I agree with Bo. Results do overshadow anti-crossfit propaganda. But just to be the Devil’s Advocate, Bo, you are indeed a dick.

  • August 17, 2011 at 3:48 pm

    Cody, I was clearly being facetious. I know I am.

    Anyway, for those of you got all fired up with that Versus commercial posted on here a few days ago (I certainly was), here is a link to the music. Watch these guys. It is pretty cool.

  • August 17, 2011 at 4:55 pm

    That is my FAVORITE youtube video ever. When it gets close to the end of the school year, I watch it every morning before heading out the door – puts me in the right frame of mind. 🙂

    I thought I could do today’s WOD sub-12, and when 12 minutes came and went, I decided to go as slow as possible…..I just could not get my legs to cooperate today. You know it’s bad when Ryan starts teasing you mid-WOD….anyway, 24:05, 185#. I felt really bad afterwards, and then JV made my day – he’s still sore too from the weekend, so now, I don’t feel too bad. My legs are smoked…

  • August 18, 2011 at 5:32 pm

    The guy’s an envy based dick, and I associate myself with Andrews remarks, point 5 in particular. And as Bo said, the results speak for them selves.


    Under the fine banner of “Crossfit” some pretty stupid stuff is often routine, and leads a bunch of great folks to injury – many, most (almost all) of the top athletes at CF7 come to mind.

    Specifically, lifts when exhausted are an invitation to disaster and not at all necessary to produce great Crossfit results. For sure the individual can slow down and do them with perfect form, but that discipline seems to slip for many in the heat of things.

    Personal choice of course, but mine is to pass on that aspect of Crossfit going forward.

    While I lack the discipline and drive to over train, I do have a friend who – possessing those very traits – just ruined himself following the mainsite WOD’s for 8 months.

    Be interesting to get Ken C in for a guest lecture on how to train for Crossfit Competition.

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